Comparing Nutrients in 300 calories Prune puree VS Sunflower Seeds

Weight per 300 calories

• Prune puree: 117g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Prune puree, which is very high in comparison to other foods. Prune puree having high energy density.

Which food has more nutrients per 300 calories - Prune puree or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Prune puree	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	1.86% 1.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	22.4% 16.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 26g	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	10% 3.85g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13% 117μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.58% 5mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.6% 36mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41% 3.27mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	NA	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	43.6% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 84mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	NA	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prune puree vs Sunflower Seeds:

• Prune puree has 75.7 times more Vitamin A and 7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Prune puree.
• Both Prune puree and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Prune puree vs Sunflower Seeds:

• Prune puree has 1.2 times more Iron and 3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Phosphorus than Prune puree.
• Both Prune puree and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prune puree has 7.4 times more Carbohydrate and 33.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 113.2 times more Fat, 122.5 times more Saturated Fat and 4.4 times more Protein than Prune puree.
• Both Prune puree and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Prune puree as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.